Pumpkin seeds vs. Smoothie — In-Depth Nutrition Comparison
Compare
Significant differences between pumpkin seeds and smoothie
- Pumpkin seeds have more fiber, iron, and potassium; however, smoothie is richer in vitamin C, vitamin B12, and vitamin A.
- Pumpkin seeds cover your daily fiber needs 74% more than smoothie.
Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +34.1% |
| Contains more PotassiumPotassium | +3729.2% |
| Contains more IronIron | +2106.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -37.9% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +8066.7% |
| Contains more Vitamin B3Vitamin B3 | +185.3% |
| Contains more Vitamin B6Vitamin B6 | +121.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 94% | |
| Copper | 0.69mg | 77% | |
| Fiber | 18.4g | 0g | 74% |
| Magnesium | 262mg | 62% | |
| Polyunsaturated fat | 8.844g | 59% | |
| Iron | 3.31mg | 0.15mg | 40% |
| Protein | 18.55g | 1.22g | 35% |
| Fats | 19.4g | 0g | 30% |
| Vitamin C | 0.3mg | 24.5mg | 27% |
| Potassium | 919mg | 24mg | 26% |
| Manganese | 0.496mg | 22% | |
| Calories | 446kcal | 37kcal | 20% |
| Saturated fat | 3.67g | 0g | 17% |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 53.75g | 8.16g | 15% |
| Phosphorus | 92mg | 13% | |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Vitamin B2 | 0.052mg | 4% | |
| Vitamin B6 | 0.037mg | 0.082mg | 3% |
| Vitamin B1 | 0.034mg | 3% | |
| Vitamin B3 | 0.286mg | 0.816mg | 3% |
| Folate | 9µg | 2% | |
| Vitamin B5 | 0.056mg | 1% | |
| Calcium | 55mg | 41mg | 1% |
| Net carbs | 35.35g | 8.16g | N/A |
| Sugar | 7.35g | N/A | |
| Sodium | 18mg | 29mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
| Contains more ProteinProtein | +1420.5% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +558.7% |
| Contains more OtherOther | +1017.6% |
| Contains more WaterWater | +1906.2% |
